Nutrition experts writing for Verywellhealth have identified seven foods rich in unsaturated fatty acids that support heart and vascular health alongside avocados. While avocados are widely considered a primary source of healthy fats, specialists recommend adding other options that lower bad cholesterol, support the cardiovascular system, and reduce inflammation.
Walnuts rank among the top plant sources of polyunsaturated fatty acids, with a 28 gram serving containing nearly 16 grams of healthy fats. They contain a plant form of omega 3 linked by research to a lower risk of cardiovascular disease, as well as polyphenols that protect cells from damage. Chia seeds provide roughly 6.7 grams of polyunsaturated fats per serving and offer fiber, magnesium, and trace elements that assist digestion and help maintain blood sugar and cholesterol levels.
Healthy Oils and Dairy Products
Extra virgin olive oil serves as a core component of the Mediterranean diet. Taking two tablespoons daily provides monounsaturated fats and antioxidants, with studies showing regular intake reduces the risk of cardiovascular disease and type 2 diabetes. Almond butter supplies over 10 grams of monounsaturated fatty acids in two tablespoons, along with vitamin E, calcium, and magnesium needed for immune, bone, and nervous system health. Natural yogurt offers around 5 grams of healthy fats per serving to support heart health and lower inflammation.
Seafood, Eggs, and Daily Diet Tips
Sardines provide over 3 grams of healthy fats in a small serving as a leading source of omega 3 fatty acids, protein, vitamin D, calcium, iron, selenium, and vitamin B12. Experts noted that eating fatty fish regularly can partially meet omega 3 needs without dietary supplements. Eggs also fit into a balanced diet, with one egg delivering about 5 grams of unsaturated fats, plus the eye health antioxidants lutein and zeaxanthin.
To increase healthy fat intake, experts advise:
- Eating fatty fish at least twice a week
- Snacking on a small handful of unsalted nuts
- Adding chia, flax, or sunflower seeds to salads
- Using extra virgin olive oil instead of butter and other fats
- Choosing nut butter without added sugar or oils
- Controlling portion sizes due to the high calorie content of fat rich foods
